Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
Cindy has the Runs (Time)
10 Rounds for Time:
5 Pull ups
10 Push-ups
15 Squats
*Every 4 minutes run 400M. Start WOD with a 400M Run. (Run at minutes 0,4,8,12,16…..)
BEG: Metcon (Time)
3 Rounds for Time:
200M Run
Then 2x of the following
-5 Pull ups
-10 Push-ups
-15 Squats
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs